holiday2022.2

Suggested workouts for this week are below.  Easy tempo and tempo running, fartlek running, and hills are acceptable substitutes for recommended workouts for this week and throughout holiday break.

More suggestions:

>report your mileage each week and results for Tue & Fri workouts via text or email
>complete everything listed for practice each day and stay in the same routine of regular practice
>if you have any questions or any interruptions in training due to injury or illness, you should contact your coaches
>report back on Monday, January 2, 2023

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (on your own)

800j + mcmillan wu

+ (MD) 12-16 x 400 @ Ae P to VO2max, r= 1:1

+ (LD) 10-14k @ ~Tempo

(ALT) 5', 4', 3', 2', 1' @ ~85%, r= 1:1 @ ~65%

(ALT) hill reps

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling) if available

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

800j + dynamic wu

+ light aerobic running
+ 6 x 80m fast striding in spikes w/ walk-jog back recovery
OR 5 x 60-80m fast striding uphill w/ walk down recovery

+ general strength circuit

friday (on your own)

800j + mcmillan wu

+ 6-10 x 1000 @ ~CV, r= 90"

(ALT) 75-80% tempo running

(ALT) 5', 4', 3', 2', 1' @ ~85%, r= 1:1 @ ~65%

(ALT) hill reps

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

OR (MD) Hill Workout

+ cool-down exercises

+ recovery strategies

holiday2022.1

Suggested workouts for this week are below.  Easy tempo and tempo running, fartlek running, and hills are acceptable substitutes for recommended workouts for this week and throughout holiday break.

More suggestions:

>report your mileage each week and results for Tue & Fri workouts via text or email
>complete everything listed for practice each day and stay in the same routine of regular practice
>if you have any questions or any interruptions in training due to injury or illness, you should contact your coaches
>report back on Monday, January 2, 2023

For middle-distance hill workout (or long-distance who are interested), watch...

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (on your own)

800j + mcmillan wu

+ (MD) 12-16 x 400 @ Ae P to VO2max, r= 1:1

+ (LD) 3-5 x 2000 @ Threshold, r= 90"

(ALT) 75-80% tempo running

(ALT) 5', 4', 3', 2', 1' @ ~85%, r= 1:1 @ ~65%

(ALT) hill reps

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling) if available

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

800j + dynamic wu

+ light aerobic running
+ 6 x 80m fast striding in spikes w/ walk-jog back recovery
OR 5 x 60-80m fast striding uphill w/ walk down recovery

+ general strength circuit

friday (on your own)

800j + mcmillan wu

+ (MD) 2-3 x 8 x 200 @ VO2max, r= 1:1 / R= 3'

+ (LD) 3-4 x 5 x 400 @ CV to Ae P, r= 1' / R= 2'

(ALT) 75-80% tempo running

(ALT) 5', 4', 3', 2', 1' @ ~85%, r= 1:1 @ ~65%

(ALT) hill reps

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

OR (MD) Hill Workout

+ cool-down exercises

+ recovery strategies

exam week

Suggested workouts for this week are below.  Easy tempo and tempo running, fartlek running, and hills are acceptable substitutes for recommended workouts for this week and throughout holiday break.

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (on your own)

800j + mcmillan wu

+ 1000's @ ~CV, r= 90" (200j); w= 6 / m= 6-8

(ALT) 75-80% tempo running

(ALT) 5', 4', 3', 2', 1' @ ~85%, r= 1:1 @ ~65%

(ALT) hill reps

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling) if available

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

800j + dynamic wu

+ light aerobic running
+ sprint work in spikes or hill sprints in flats

+ general strength circuit

friday (on your own)

800j + mcmillan wu

+ Tempo run @ ~75-80%; w= 10k / m= 12k

(ALT) 5', 4', 3', 2', 1' @ ~85%, r= 1:1 @ ~65%

(ALT) hill reps

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

OR (MD) Hill Workout

+ cool-down exercises

+ recovery strategies

exams on deck

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (7:00 AM @ Brock)

800j + mcmillan wu

+ 600's @ fast end of Threshold, r= 200 float @ ~65%; w= 8-10 / m= 10-12

+ strength & conditioning

wednesday (9:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (9:30 AM)

800j + dynamic wu

+ plyos/bounds/sprints

+ light aerobic running
+ strides in spikes

+ general strength circuit

friday (7:30 AM @ Brock)

800j + mcmillan wu

+ (park 2k lake loop) 10-12k @ ~Tempo + 4 x mandela 150m hills

OR 3-5 x (800 @ ~Threshold + 200 float + 600 @ Threshold + 400 float)

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (9:15 AM)

long aerobic running at Brock

+ cool-down exercises

+ recovery strategies

champions do extra

NOTE:  MEET THIS WEEK FOR PRACTICE EVERY DAY IN THE BROCK

In "Legacy - 15 Lessons in Leadership", James Kerr examines the team culture of the All Blacks, New Zealand world-renowned national rugby team.  In Chapter XI, Kerr says "champions do extra."  He continues, "There are no crowds lining the extra mile... on the extra mile we are on our own. Just us and the road, just us and the blank sheet of paper, just us and the challenge we have set for ourselves."

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:30 AM @ Brock)

800j + mcmillan wu

+ (park 2k loop)  3-5 x (800 + 600 @ Threshold, r= 200/400 @ 65%)

+ 3-4 x mandela 150m hills

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

those traveling to Clemson:

light running in AM / travel to Clemson / light running + 3 x 200

all others:

800j + dynamic wu

+ plyos/bounds/sprints

+ light aerobic running
+ strides in spikes

+ general strength circuit

friday (6:30 AM @ Brock)

those competing at Clemson:

AM - shake-out / PM - CLEMSON OPENER

all others:

800j + mcmillan wu

+ (track)  workouts - tbd

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies

mitochondrial monday

It has been mentioned that the gods of Aerobic Endurance do not play by NCAA rules ... they WILL extract big penalties for continued time off.  And they will do this with the mighty mitochondria, better known as the powerhouses of the cell.  Through aerobic training we increase both the number and the size of the mitochondria, and this development is extraordinarily important in your success as a runner. In a study by Dr Olbrecht, it was found that "half the increase in mitochondria from five weeks of training may be lost in one week of de-training (time off)".  Keep this in mind as you maneuver days off.  Ultimately, those days are yours to decide what to do or not to do.  While rest and recovery are very important, prolonged time off is the enemy of the endurance athlete!

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:30 AM @ McCamish)

800j + mcmillan wu

+ 6-8 x 800 @ ~Threshold, r= 400 @ ~65%

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills if available

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

800j + dynamic wu

+ light aerobic running
+ sprint work in spikes or hill sprints in flats
+ work on A march

+ general strength circuit

friday (on your own)

800j + mcmillan wu

+ 7 x 200 @ Ae P + 6 x 200 @ VO2max + 5 x 200 @ AnAe E, r= 1' / R= 3'

OR 75% Easy Tempo running

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

Oklahoma!

On to Stillwater for the NCAA Championships!

For all others, down time for some, return to light running and workouts for others.   Determine what you feel you need.  Communicate with coaches if needed.  Everyone should, at a minimum, continue some mobility work and stretching.

The Teamworks calendars should be up-to-date.  Refer to your calendar to know whether you have practice or whether you have an "additional day off".  If something seems incorrect to you, please contact us.

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (OFF or on your own)

If OFF, cross-training is encouraged

OR dynamic wu

+ light aerobic running

+ 4-6 x technique strides on grass

tuesday

NCAA NATIONALS (on your own):

easy aerobic running, 40-45 min (workout Wed due to weather)

all others:

additional day off - recommend day off OR cross-train OR light running

OR workout options of 75% Easy Tempo Run, 1-2-3-2-1-2-3-2-1 fartlek,

16-20 x CRC turf sideline w/ end line jogging recovery

wednesday (3:30 PM)

NCAA NATIONALS (3:00 PM):

4 x 1k @ Threshold, r= 200j + 400j + 3 x 300, r= 300j

all others:

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ hip circuit

NCAA SOUTH REGION:

recommend day off OR cross-train OR light running

thursday (on your own)

NCAA NATIONALS:

light aerobic running on your own in AM

+ travel to Stillwater

all others (on your own):

800j + dynamic wu

+ light aerobic running

+ 6-8 x Cherry St hill

+ general strength circuit

NCAA SOUTH REGION:

recommend day off OR cross-train OR light running

friday

NCAA NATIONALS:

800j + dynamic wu

+ light running over xc course + 1 x 200, 2 x 120, 2 x 100 starts

all others:

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

NCAA SOUTH REGION:

recommend day off OR cross-train OR light running

saturday

NCAA NATIONALS:

AM shake-out - time tbd

+ NCAA NATIONALS; w= 6k

all others:

additional day off - recommend day off OR cross-train OR light running

sunday (time - tbd)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies

regionals week '22

Plan your work and work your plan.

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (OFF or on your own)

If OFF, cross-training is encouraged

OR dynamic wu

+ light aerobic running

+ 4-6 x technique strides on grass

tuesday (6:30 AM @ McCamish)

800j + mcmillan wu

NCAA South Region group:

+ 1600 @ Threshold + 8-10 x 300, r= 300j

non-Region group

+ 3000m Time Trial or 1000m Time Trial

+ strength & conditioning

wednesday (on your own)

those traveling to Huntsville:

light aerobic running on your own in AM

1:00 PM - depart from Callaway Plaza

those not traveling:

additional day off - recommend day off

thursday

those traveling to Huntsville:

800j + dynamic wu

+ light running over xc course + 1 x 200, 2 x 120, 2 x 100 starts

those not traveling:

additional day off - recommend day off

friday

those traveling to Huntsville:

AM shake-out - time tbd

+ NCAA SOUTH REGION; w= 6k / m= 10k

those not traveling:

additional day off - recommend day off

saturday

additional day off - recommend day off

sunday

NCAA NATIONALS (on your own):

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies

all others:

additional day off - recommend day off OR cross-training OR light running

back to work

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (OFF or on your own)

If OFF, cross-training is encouraged

OR dynamic wu

+ light aerobic running

+ 4-6 x technique strides on grass

tuesday (6:30 AM)

800j + mcmillan wu

+ (2k road loop) w= 6k @ Threshold / m= 14k @ Easy Tempo to Tempo

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ hip circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder

+ light aerobic running
+ 6-8 x ~80m on Cherry St hill
+ work on A march
+ general strength circuit

friday (6:30 AM)

800j + mcmillan wu

+ (w) 2000 @ ~Threshold + 3 x 800 + 4 x 400 + 2 x 200

+ (m) 7000 @ ~Threshold to VO2 max (6400 + 600)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies

#wilddog life

Figure out what you can control, put all your energy there.  Figure out what you cannot control, put zero of your energy there.

And remember... if you don't hunt you don't eat.

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (OFF or on your own)

If OFF, cross-training is encouraged

OR dynamic wu

+ light aerobic running

+ 4-6 x technique strides on grass

tuesday (6:30 AM @ McCamish)

800j + mcmillan wu

+ (track) Threshold running
+ 4-6 x Cherry St hill

+ strength & conditioning

wednesday (on your own)

those traveling to Charlottesville:

light aerobic running on your own in AM

12:45 PM - depart from Callaway Plaza for airport

those not traveling:

400j + lunge matrix wu

+ aerobic running + strides

+ hip circuit

thursday

those traveling to Charlottesville

800j + dynamic wu

+ light running over xc course + 1 x 200, 2 x 120, 2 x 100 starts

those not traveling (on your own):

800j + dynamic wu

+ light aerobic running

+ 6-8 x Cherry St hill

+ general strength circuit

friday

those traveling to Charlottesville

AM shake-out - time tbd

+ ACC CHAMPIONSHIPS; w= 6k / m= 8k

those not competing:

workout - tbd
+ strength & conditioning

saturday (on your own)

light aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running at kennesaw mountain

+ cool-down exercises

+ recovery strategies in training room

fall break

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (OFF or on your own)

If OFF, cross-training is encouraged

OR dynamic wu

+ light aerobic running

+ 4-6 x technique strides on grass

tuesday (2:00 PM)

800j + mcmillan wu

+ (2k road loop) 6k @ Threshold / m= 14k @ Tempo

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ hip circuit

thursday (on your own)

800j + dynamic wu

+ light aerobic running
+ 6-8 x ~80m on Cherry St hill
+ general strength circuit

friday (2:30 PM)

800j + mcmillan wu

+ (track)  1000/1600 @ ~Threshold + 400j + 10-12 x 400 @ ~VO2max,

r= 1:1 + 400j + 1000/1600 @ ~Threshold

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies

back to the keystone state

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (OFF or on your own)

If OFF, cross-training is encouraged

OR dynamic wu

+ light aerobic running

+ 4-6 x technique strides on grass

tuesday (6:30 AM @ McCamish)

800j + mcmillan wu

+ (track) Threshold running
+ 4-6 x Cherry St hill

+ strength & conditioning

wednesday (on your own)

those traveling to State College:

light aerobic running on your own in AM

12:45 PM - depart from Callaway Plaza for airport

those not traveling:

400j + lunge matrix wu

+ aerobic running + strides

+ hip circuit

thursday

those traveling to StateCollege

800j + dynamic wu

+ light running over xc course + 1 x 200, 2 x 120, 2 x 100 starts

those not traveling (on your own):

800j + dynamic wu

+ light aerobic running

+ 6-8 x Cherry St hill

+ general strength circuit

friday

those traveling to State College

AM shake-out - time tbd

+ PENN STATE NATIONAL OPEN; w= 6k / m= 5.2 mi

those competing at Berry (on your own):

+ light running + 1 x 200, 2 x 120, 2 x 100 starts 

those not competing:

workout - tbd
+ strength & conditioning

saturday

those competing at Berry

6:00 AM - depart from Callaway Plaza for xc course

+ BERRY INV; w= 6k / m= 8k

those not competing (on your own)

light aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at kennesaw mountain

+ cool-down exercises

+ recovery strategies in training room

batter up

"In playing ball, and in life, a person occasionally gets the opportunity to do something great. When that time comes, only two things matter:  being prepared to seize the moment and having the courage to take your best swing." - Hank Aaron

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (OFF or on your own)

If OFF, cross-training is encouraged

OR dynamic wu

+ light aerobic running

+ 4-6 x technique strides on grass

tuesday (6:30 AM)

800j + mcmillan wu

+ (2k road loop) w= Tempo to Threshold / m= Easy Tempo to Tempo

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ hip circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder

+ light aerobic running
+ 6-8 x ~80m on Cherry St hill
+ work on A march
+ general strength circuit

friday (6:30 AM)

800j + mcmillan wu

+ (AAM grass loop w/ extra hill)

w= 4 x (800 + 600) @ ~Ae P, r= ~equal rest

m= 8 x 1000 @ ~CV, r= ~75-90"

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at kennesaw mountain

+ cool-down exercises

+ recovery strategies

be bold

"Be bold - and mighty forces will come to your aid."

Excerpt from A Touch of Wonder, by Arthur Gordon...

"Be bold - that was no exhortation to be reckless or foolhardy.  Boldness meant a deliberate decision, from time to time, to bite off more than you were sure you could chew.  And there was nothing vague or mysterious about the mighty forces referred to.  They were the latent powers that all of us possess; energy, skill, sound judgement, creative ideas - yes, even physical strength and endurance in far greater measure than most of us realize."

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (OFF or on your own)

If OFF, cross-training is encouraged

OR dynamic wu

+ light aerobic running

+ 4-6 x technique strides on grass

tuesday (6:30 AM @ McCamish)

800j + mcmillan wu

+ (track) Threshold running
+ 4-6 x Cherry St hill

+ strength & conditioning

wednesday (on your own)

those traveling to Lehigh:

light aerobic running on your own in AM

12:00 PM - depart from Callaway Plaza for airport

those not traveling:

400j + lunge matrix wu

+ aerobic running + strides

+ hip circuit

thursday

those traveling to Lehigh

800j + dynamic wu

+ light running over xc course + 1 x 200, 2 x 120, 2 x 100 starts

those not traveling (on your own):

800j + dynamic wu

+ light aerobic running

+ 6-8 x Cherry St hill

+ general strength circuit

friday

those traveling to Lehigh

AM shake-out - time tbd

+ LEHIGH PAUL SHORT INV; w= 6k / m= 8k

those competing at Asics (on your own):

+ light running + 1 x 200, 2 x 120, 2 x 100 starts 

those not competing:

workout - tbd
+ strength & conditioning

saturday

those competing at Asics

6:00 AM - depart from Callaway Plaza for xc course

+ ASICS XC INV; w= 5k / m= 8k

those not competing (on your own)

light aerobic running

+ stretching & mobility

sunday (8:30 AM)

long aerobic running at kennesaw mountain

+ cool-down exercises

+ recovery strategies in training room